Wed Feb 7

kennethjohnanderso
Feb 7, 2024
1 min read

4 * 200 descend 3rd 50 kick - no board

6 * 50 from the center of the pool

4 * 25 15/10

12 * 50 best average on 1:30

12 * 25 smooth on 30 to recover

2:00 rest

8 * 50 1 sprint, 1 long on 1:15

12 * 25 with fins 2 kick/2 swim on :30

2:00 rest

4 * 50 best average on 1:00 - under 200 time

Warmdown

3 * 75 on 1:05

2 * 50 on 55

2 * 75 on 1:10

3 * 50 on 55

1 * 75 on 1:15

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Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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